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If youre trying to lose weight, youve got to start the day on a high note. But what is the best breakfast for weight loss?

That answer may depend on what eating plan youre followingketo, Whole30, Weight Watchers, Mediterranean diet, DASH diet.

But whatever diet you are on, your best chance of success is eating smart meals, loaded with nutritious foods that taste great. So what is the best breakfast for weight loss? Here are some awesome ideas from Instagram RDs.

When my clients skip breakfast, they wind up overeating later, says Elizabeth M. Madison, RD, CDN and the founder of the Weight Loss Transformation Center. They tend to double down and have a heavier lunch or a mid-morning snack and they wind up having more cravings for refined carbohydrates.

Before we get to what should end up on your breakfast plate, Madison stresses the benefits eating breakfast can provide. Starting your day with a balanced meal tends to result in decreased cravings for refined carbohydrates, better portion control, and stabilized hormone regulation.

However, that doesnt mean that everyone has to eat breakfast every day, saysAshley Holly, RD.

There is not strong scientific backing that states breakfast is required, she says. However, the preference for breakfast is highly individualized and how you react to skipping or including breakfast will impact your success with weight loss.

Meaning, if youre ignoring hunger or your breakfast cravings, this is what is likely to sabotage your weight loss. If youre not hungry, dont eat or wait to eat breakfast. However, if you are hungry and skip breakfast, Holly warns that you may find yourself binging later on and that overeating could keep you from reaching your goals.

Related: Try These Healthy Starbucks Drinks Recommended By RDs

One of Madisons favorite approaches with her busy clients is to help them find a breakfast they like that they can make in advance, maybe on the weekends, and then rewarm before heading out to work.

Among her go-to recommendations is a McMuffin knock-off, made on a whole-wheat English muffin with ham, egg, and a lower fat cheese. There is also a mini quiche, made with eggs and greens and baked in a muffin tin and kept in the fridge for easy reheating.

Overnight oats are the recommendation made by Holly. Her base recipe is cup of old fashioned oats, 1 cup of your milk of choice, a tablespoon of flax seeds, and a tablespoon of a natural sweetener like maple syrup, honey or monk fruit. From there, you can customize your recipe by adding pumpkin or sweet potato puree, nuts, or cinnamon.

If you are a busy human or mom, like me, then I recommend using the same amount of time to make several servings for your week, she says. Make one huge batch to serve several days in a row or make several single batches in mason jars so you can grab and go!

Related: These Oatmeal Breakfast Cookies Could Help You Live to 100!

If youre looking for a breakfast that could support you in your weight loss goals, Madison says she always recommends a high protein breakfast. Adequate protein intake helps to promote satiety, which is the feeling of fullness and satisfaction, and she says that a high protein breakfast helps her clients to last longer between meals.

Eating a balanced diet that is low in carbohydrates, moderate in proteins and rich in healthy fats can reduce fat storing and promote weight loss, says Jaime Coffey Martinez,RD. Focus on eating a lower carb breakfast and one that is rich in proteins.

Aja Gyimah, Graduate RD, of Aja Made Ya, also adds protein to every breakfast for a balanced meal. She suggests a greek yogurt parfait, an omelet, or a tofu scramble. The addition of soy milk, cows milk, meat and legumes are all other ways you can increase the protein in your breakfast.

We tend to not eat many veggies for breakfast, says Taylor Williams, the RD behind 413 Nutrition. When you can add them into egg omelets or breakfast taco thats always a plus.

Vegetables bring added fiber and nutrients to the breakfast table. They can feel difficult to add to a meal, but there is nothing simpler than Williams Veggie Omelet in a Mug. Start with 2 eggs, a tablespoon of milk, and half a cup of chopped vegetables. Then, scramble with a fork, add salt and pepper, and microwave for 2 to 3 minutes.

More unconventionally, Madison suggests eating dinner for breakfast. That makes it a little easier to have a plate filled with lean protein, vegetables, and whole-grain carbohydrates or vegetable carbohydrates. She says that many of her clients have reported back that their coworkers have started to bring dinner for breakfast, too!

Eating high-fiber foods, like fruits and vegetables, is one of our 10 Weight-Loss Rules to Live By. A balanced plate of protein, fat, and healthy carbohydrates is important but it isnt complete without fiber. It is believed it may reduce appetite and promote loss of belly fat.

Personally, I try to include as much fiber as possible as well, says Williams. A good way to include fiber and some good fats is to use a seed sprinkle such as chia seeds. Sprinkle on toast, eggs, yogurt, oatmeal, or any other recipes you have. I use a hemp, flax, chia seed trio mix.

Other high-fiber foods that go great with breakfast include avocados, bananas, pears and almonds. Starting your day with a high-fiber breakfast can help you eat the recommended intake, which is 25 grams a day for women and 38 grams for men.

Try Larabar founder Lara Merrikens deliciousBreakfast Smoothie.

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Best Breakfast for Weight LossInstagram RDs Share Their Healthy Breakfast Tips - Parade

Todays society is obsessed with the idea of snapping back into shape after having a baby. As if women are supposed to be able to go straight from the delivery room to the gym. This expectation is even worse for celebrity moms. They are given absolutely no grace when it comes to their bodies. They are expected to go from having cute, baby-filled bellies to a flat stomach within days of giving birth.

Because of this, celebrity moms go to insane lengths to get their pre-baby bodies back. Jessica Simpson shocked fans when she dropped 100 lbs just six months after having her third daughter, Birdie Mae Johnson. People were worried that the singer had done some sort of crash diet to lose all of the weight. But according to her nutritionist, the key to all of that weight loss was good old fashioned water.

Simpson has had three children and snapped back into shape after each birth. With her first two children, she hired nutritionist Liz Josefsberg to help her get healthy.

During the time I worked with Jessica following the birth of her first two children, she wasfollowing Weight Watchers, Josefsberg told HollywoodLife. She spent well over 6 months working off weight from her first and second pregnancies. She ate regularmeals throughout the day. Usually three times and a snack. The key forJessicawas moderation and learning to indulgeintelligently.

One important factor in Simpsons weight loss was the amount of water that she drank. People often forget that you need to stay hydrated if you really want to lose weight.

Hydration is a secret weapon for weight loss, the nutritionist continued. In my book Target 100, I urge people to get in at least 100 ounces per day. Which might seem like a lot, but it is right for our bodies. Staying fully hydrated while losing weight is critical. Much of the overeating we do is mistaking thirst for hunger. If we can keep our bodies, which are made up of over 60% water, hydrated, they burn calories and metabolize food at an optimal rate!

Another great tool to help lose weight is cannabidiol. Josefsberg has been using it with her clients nationwide and seen great results.

In my experience, CBD helps my clients feel less anxious and stressed out. It takes an edge off and relaxes themto begin to feel like they are more in control and can make better food decisions, she said. Much of the overeating that my clients do is due to stress and anxiety.

Eating food releases serotonin to reduce stress in the moment. They have created bad habits around using food to reduce stress.If I can get them to take CBD regularly they report feeling much calmer and less stressed. Less stress equals less stress eating and therefore lower body weight!CBDcan reduce muscle soreness.

Another great way to lose weight is by getting a pedometer. After having her first two children, Simpson would try to get at least 10,000 steps in per day.

Simpsons trainer Harley Pasternak encourages all of his celebrity clients to get a pedometer and tells them to move around from the moment they wake up, instead of just waiting to get all of their exercise at the gym.

Read more:
Drinking This Much Water Per Day Was the Key to Jessica Simpson's 100 lb Weight Loss - Showbiz Cheat Sheet

Cardio is surely good, but not the only way to lose weight. Here are a few other things you can try, which are as effective and beneficial.

Strength training

It is alright if you do not like running on a treadmill, but you still have to exercise for losing weight. Strength training is equally beneficial as cardio exercises. Try to include three to four sessions of strength training exercises in your routine. It will make you lean and toned.

Move your body

Try to stay active throughout the day. This is one of the best things you can do for your body and metabolism. It will help you to burn additional calories and lose weight. Do small things like taking stairs instead of an elevator, walking while talking on the phone or standing at your desk.

Track your steps

This is another way of moving throughout the day. Try to take 10,000 steps every day. You can use a fitness band or download a step-tracking app on your phone to keep a count.

Excerpt from:
Weight Loss: Is it possible to lose weight without performing cardio? - Times of India

Ellen DeGeneres interviews comedian and talk show host Steve Harvey on the eve of his birthday.

Talk show host Steve Harvey opened up to Ellen DeGeneres on her show and spoke about his forthcoming birthday, and how he feels on the verge of turning 63.

The comedian had Ellen giggling with his quips and his plans for the future.

The Steve Harvey Show is back on Facebook Watch after being canceled in 2019 by NBC

Steve, who will turn 63 onJanuary 17, told Ellen that he is "fly" and feeling good about himself.

He confessed that losing weight at his age is getting harder, so he has decided to give that up and concentrate on making money instead. He quipped:

"Fat people with money - you like them..."

For the second year in a row, Steve will be hosting NFL Honors, the National Football League's annual awards. Steve confessed that he was surprised at being invited again since his humor is edgy.

Fans of Steve's hit talk show will be glad to know that the Steve Harvey Show is back on Facebook Watch after being canceled in 2019 by NBC despite its high ratings.

Steve, who suffered a series of career setbacks in 2019, has bounced back and is involved in several new projects, as well as serving as MC for the Miss Universe pageant and hosting several shows.

We wish Steve Harvey a wonderful birthday and hope to have him entertain us for many more years.

It's Oscar time again, and of course, all attentions focus on who will be hosting the prestigious ceremony.

Steve Harvey, who has been hosting the Miss Universe pageant since 2015, is a favorite candidate for the job, but the comedian has already stated that he is not interested. He said:

"Oh no, I can't host the Oscars. Hell, if they won't let Kevin Hart host the Oscars, how the hell are they going to let me host the Oscars? I dont want to host the Oscars because I dont want them digging up my past.

Kevin Hart stepped down from his role as host of the 91st Academy Awards after 10-year-old homophobic tweetswere reposted.

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Steve Harvey Tells Ellen DeGeneres He Stopped Trying to Lose Weight and He'll Just Make More Money Instead - AmoMama

LifestyleFood and DrinkThe celebrity chef is back with a new TV show and book, and hopes he can guide others who want to lose weight and eat better

Friday, 17th January 2020, 10:42 am

Before Tom Kerridge answers a question of any description, he slides over a curious little gift box and says in his West Country chime, These are for you, by the way. Inside are four energy balls covered in desiccated coconut. They taste of carrot cake and are some way removed from those found in health shops, which tend to be bitty and dry and reminiscent of what grandmothers feed squirrels.

Kerridge has put a little weight back on recently, so is on a health kick. A nation watched in hungry admiration when the chef told of how he shifted 12 stone yes, an entire Jason Atherton having topped out at 30 stone at the age of 40. He knew then that he needed to make a change: I had a family, and I knew I needed to do it for them, not just myself.

I was self-indulgent and hedonistic before. These days I love nothing more than taking my son to the park. Seeing his face and spending time with him is the greatest feeling there is.

Despite running two-Michelin-starred pub The Hand & Flowers in Marlow, Buckinghamshire, a second one-star venue, The Coach, nearby, as well as grill restaurants in London and Manchester, Kerridge denied himself carbs, went teetotal, and found time to go swimming every day.

Six years on, its fair to say that, while he was a well-known chef before, losing the weight meant another level of popularity. Here was a relatable everyday bloke who, he says, would otherwise be driving a van or working on a building site, but had forged a prestigious career as a celebrity chef. Yet he concedes that his life has become a touch paradoxical: his meteoric rise has meant a great deal of media work, meaning he doesnt have time to go swimming every day any more.

My world is more disjointed now. Theres not so much structure, he explains. I suppose its a catch-22: Im so lucky to be able to have this career and do this work, but Im travelling a lot, staying at hotels, and its made it much harder to stick to my routine.

A 6ft 2in gentle giant of a man, Kerridge is determined to avoid slipping back into bad habits and this time hes doing things differently. Theres no cold turkey dramatics, no shunning carbs resolutely or swimming for hours only balance and realistic, lower-calorie food.

I had to make big changes to kick-start things before, he says. Thats what worked for me and got me to a better position. Now I focus on calorie-counting and Im realistic about meal planning. I take the time to make delicious dinners and treat things in moderation I might have a small portion of chips, but I wont go crazy. I eat a lot of salads, grilled fish. We can all make these choices and then every now and then have a burger.

Balancing act

When Kerridge first stripped off the pounds, he found himself getting into weightlifting. I managed to get up to 185kg on the deadlift. But training to that extent made me need to eat much more, which obviously brought other problems.

Now he mixes cardio with weight training, and while he concedes that calorie-counting doesnt work for everyone, it does for him, and he hopes he can help to guide others from a chefs perspective.

What I was doing [with my diet] before wasnt sustainable, he admits. My life is food. Im around it every day and I love it Im tasting things and experimenting with new dishes. I cant avoid certain foods. I dont want to be militant about how I live. But what I can do is to exercise some control, and thats much easier if I think about dishes and work out weekly plans.

Kerridge explains these values in his new book, Lose Weight and Get Fit, and the BBC show that accompanies it. It is filmed in his home town of Gloucester and is somewhat of a homecoming: the personal trainer helping the chef and 11 volunteers on the show was his best man; and the fitness programme is taught at Hartpury College, where his heroes of Gloucester rugby club train.

Kerridge suggests that simple, home-cooked dishes such as spicy steak and charred corn tacos, and chicken, miso and mushroom ramen will appeal to a broad spectrum of society.

I want people to feel safe and comfortable, he says. My recipes are approachable. I think part of my appeal is that people can relate to me. Even my Michelin-starred restaurants are pubs. Ive always wanted to be as accessible as possible, and thats the same of my cookbooks. The food is obviously very different to what you get in the Hand & Flowers or The Coach, but its what I like to cook at home. Ive been fortunate to travel and pick up ideas. I wouldnt do them in my restaurants, as theyre not my style, but they are still really tasty.

Hanging together

Kerridge says that shooting the programme in Gloucester made translating his new food from book to screen all the more joyful. Its warm. Everyones in it together, which is great. We all had a common goal, so theres real companionship.

Sentimentality aside, Kerridge remains a chefs chef, and is just as focused on his pubs and grills as he ever was. He says Britains burgeoning food industry is exciting to be a part of and his latest venture, The Bull & Bear in Manchester, is going far better than he anticipated.

The food scene now is fantastic, he says. We have some of the best produce in the world. There are some amazing chefs doing fantastic things. I love the restaurant scene up and down the country. Its wonderful to be part of the buzz.

And his naughty streak is still in there somewhere. If he found himself sitting down to a hypothetical final meal without repercussions, he says, hed have an enormous fish and chips haddock with curry sauce, tartare sauce, gravy, and 24 cans of Stella. You wont find that on many diet plans.

Lose Weight & Get Fit by Tom Kerridge is published by Bloomsbury Absolute, priced 22. The accompanying TV show airs on BBC2 at 8.30pm on Wednesdays.

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Tom Kerridge: The Lose Weight and Get Fit chef on trying to regain fitness and why carbs are back on the menu - inews

While fitness guruJillian Michaelsis still getting backlash for her controversial comments on popular music star Lizzo, shes clearly moving on and maintaining her message of health and wellness.

Theformer Biggest Loser trainer has always been open about her own challenges over the years when it comes to weight and eating healthy. She recently posted some pics on Instagram to illustrate the progress shes made along the way, hoping to inspire others in their weight-loss journey.

After MichaelsBuzzFeed News interview made headlines for her comments about Lizzos weight possibly endangering her health, the celebrity trainer later took to social media to clarify her message on the topic. As Ive stated repeatedly, we are all beautiful, worthy, and equally deserving, shetweeted.I also feel strongly that we love ourselves enough to acknowledge there are serious health consequences that come with obesity heart disease, diabetes, cancer to name only a few. I would never wish these for ANYONE and I would hope we prioritize our health because we LOVE ourselves and our bodies.

Michaels has always preached on health rather than weight itself, eschewing crash diets and supposedly miraculous meal plans that promise an overnight weight loss.

Stop turning to fad diets and use common sense. This is where so many people go wrong, from cutting out all carbs to eating only fat-free foods to fasting, she said in 2013, according to USA Today. Its all bull crap, and not only is it bull crap, but it harms your metabolism in the process. The fad diets are doing way more harm than good you need to figure out how can you eat more of the good stuff and less of the bad stuff without feeling deprived so your diet regimen feels manageable.

She still maintains this approach, previously voicing her disagreement to regimens like the keto diet. With todays intermittent fasting craze, Michaels recognizes the health benefits but cautions participants of their intentions. If you eat more energy than your body needs in a day, then youll store that energy as fat, period, Michaels explained, as reported by Womens Health. If you want to lose weight, it doesnt really matter when you consume your calories. It just matters how much youre consuming and how much youre burning.

Michaels wanted to show her followers that she understands the challenges of the weight-loss journey. Recently posting an old pic of herself in solidarity, Michaels encouraged her fans to believe in themselves. Heres me at 50 tall and 175 pounds. If I can do it, anyone can, she captioned the photo of herself at the age of 14.

I was overweight as a kid, and if I looked at why that was, there were a couple reasons, she told USA Today. My father was overweight. Food was a way we bonded. As I got a little bit older, I began to see food as something comforting, something I could look forward to, something I could control.

The fitness guru noted how nutrition was not considered an important topic when she was growing up. I was a child of the 80s, and there was a lot of misinformation, Michaels explained. Everybody was drinking pop, and people thought a cheese-and-bologna sandwich was better than a Big Mac. Of course, its not. I was 175 pounds at 13 years old and 5 feet tall.

Michaels has previously posted throwbacks to show the progress shes made with the intention of proving to others that change is possible. Hows this for a#TBT#BeforeAndAfter? she wrote in an old post with an old pic next to a current one. I showed you mine Now you show me yours! I want to see your transformations!!

Crediting her mother for helping her discover martial arts, Michaels attributed her weight loss and healthy living to the empowering form of exercise.

Thats when I began to appreciate fitness. It translated into every other aspect of my life my confidence, self-worth, self-esteem, she said. Nobody bullied me or picked on me anymore because I respected myself. When I carried myself in a confident way, I commanded respect. When I was 17, I started training for my black belt. I graduated high school early, and people would come and ask me if I was a trainer. Did it pay more than my job at a deli? Yes, it did. So I fell into personal training at 17. Now I have four fitness certifications, and Im a certified nutritionist.

She maintains a message of simplicity when it comes to health and nutrition. Being (or getting) healthy doesnt have to be complicatedand it shouldnt require extremes, she toldWomens Health. Healthy living is all about moderation. If you put the word too in front of anythingtoo much food, too little food, too much sleep, too little sleepyouve got chaos, whereas if everything is balanced just right, everything falls into place.

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Jillian Michaels Shares Throwback Photo From When She Struggled With Her Weight - Showbiz Cheat Sheet

YOU don't need a calendar to know that it's time for New Year's resolutions.

Just swing by a gym this week and you'll see hoards of resolution-ready individuals lining up to use the treadmills and pump iron in a bid to lose weight.

1

However, setting a general goal to lose weight can feel daunting and sometimes even impossible - which it doesn't need to be.

Here, we have put together a list of 12 simple steps, backed by experts, to help you to blitz body fat and become the healthiest version of yourself in 2020...

If you want to consume less calories but still feel satisfied, you need to be smart with your food choices.

Opt for more filling foods rich in fibre and protein - both of which can help you feel fuller for longer.

In particular, whole grains have the added benefit of stopping fat from being stored around the stomach, by lowering the insulin and cortisol (the stress hormone) within your body.

They're also a great low-fat source of slow-release energy, which keeps you going throughout the day.

Adding more fruit and vegetables to your diet can provide you with speedy weight loss with results that are much more likely to last than fad diets.

Dietitian Melissa Meier urges slimmers to have five servings of vegetables a day - and mostly the non-starchy kind.

One serving is a cup (about 200g) of raw vegetables or half a cup (100g) of cooked veg.

A 2017 study found that a diet high in plant products is better for dropping kilos than other conventional diets.

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water alsoboosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

OK, so some people swear by intermittent fasting - going long hours without eating anything.

But that doesn't work for everyone.

If you love food and you're a snacker, going cold turkey for 18 hours isn't realistic.

So you're best off setting yourself set times for eating smaller meals more regularly.

If you set out to have a 11am and 3pm snack in between your meals, then you won't be tempted to finish a whole bag of Maltesers at 11.30am having had no breakfast and no prospect of lunch any time soon.

Thisweight losstrick is so easy you can do it lying down.

Getting enough sleep helps blitz body fat - by curbing cravings, keeping your appetite in check and giving you the energy to move more.

A study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest.

It is thought that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while also lowering levels of leptin - the hormone that makes you feel full.

Most of us have grown up in households that demanded we eat everything on our plate.

As a result, as adults, we eat everything on our plates - regardless of how big they are.

Get yourself a slightly smaller plate or bowl and you'll be less tempted to overeat.

Don't believe us?

Two studiesrecently found that university students continuously ate smaller food portions when given a smaller portion control plate, compared to a larger, regular plate.

We all know that alcohol contains empty calories but it can be difficult to remember that when we're used to a glass or two after work.

But did you know that a standard glass of wine actually contains the same number of calories as a piece of chocolate?

While the odd glass won't do you any harm, over time it all adds up.

For more diet-friendly options, go for colourless drinks like vodka soda or G&T.

When it comes to healthy eating, most people find the biggest battle is avoiding treats.

But dietitian Terri-Ann Nunns firmly believes that life's too short to deny yourself a little treat every now and again.

And that includes allowing yourself to eat a small bar of chocolate or fries every now and then.

She says: "Banning foods completely will just make you want them more, and youll be more likely to binge.

"Enjoy a small bar of chocolate on a Saturday night or a glass of wine with a meal with friends.

"Many popular restaurants now offer meals for under 600 calories, so the idea that you cant eat out when youre dieting simply isnt true.

"Enjoy a treat lunch with your children or date night with your partner its important to reward yourself and it will make it much more likely that youll make your new diet a lifetime habit."

Many people skimp on calories when trying to lose weight and it just doesnt work.

Atkins recommend three meals with two between-meal snacks.

So your blood sugar levels stabilise and you never feel hungry.

Going to the gym can be a great way to boost weight loss as well as being good for your overall fitness and mental health.

However, the idea that spending hours in the gym is the best way to get into shape is not true.

Terri-Ann Nunns, founder of the Terri-Ann 123 Diet Plan, says: "When it comes to exercise, quality beats quantity.

"You can do a really great high intensity workout in half an hour which will be much better than slogging away for three hours on a bike.

"Think carefully about what extra activity you could do. Are you able to go to a gym class, or can you increase the amount you walk?

"When it comes to physical activity, every little helps."

To get results and to stay motivated you must see changes, which means you need to become more aware of them and start looking.

Take photos of your progress - even if you dont like the way you look.

Get your belly out and legs out if you want those areas to change and after a few weeks comparing you will be surprised what you can see.

Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes dont lie and will quickly show change.

Stress can have a profound effect on metabolism and gut health.

Our bodies don't really know the difference between physical and mental stress; they'll handle work problems in the same way they would the threat of famine.

The more stressed out we are, the more the body clings to fat reserves and muscle mass.

If you really want to start shifting body fat, you need to get your body (and mind) to relax.

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That'll get it to release fat molecules, take the pressure off the gut, and allow muscles to grow.

And the best way to change your body composition is to increase the amount of lean muscle mass you have.

So once you've got to grips with your home workout, it might be time to get yourself into the weights room down the gym.

Continued here:
The 12 best ways to blitz belly fat and lose weight from NOT starving yourself to eating fries - The Sun

HYANNIS One recent study said that women who want to become pregnant should eat more seafood and another said they should avoid fast food. But dont be in a hurry to overhaul your diet. The real key is elsewhere.

The first thing I always tell patients is to have a lot of patience, said Tara Chute, MD, who practices obstetrics and gynecology at Cape Cod Hospital.

I see a lot of couples who come in for a discussion on preconception or infertility really early in the process, within even a couple of months of trying. But the vast majority of couples 80 to 90 percent will get pregnant within a year. So most of the time, Im having a discussion about just being patient.

There are a few things that can improve your odds, and it mostly comes down to having a good, healthy lifestyle, said Dr. Chute.

Women can have difficulty ovulating or becoming pregnant with a BMI over 27, which is still in just the overweight category, not even the obese category, she said. For women with those BMI levels, losing between five and 10 percent of their body fat will improve their chances of ovulation and pregnancy.

Women in her practice who are obese are encouraged to lose weight so they can have more regular cycles and regular ovulation, she said. Women who are underweight may need to gain weight so that they can have more regular cycles.

Eating fast food now and then wont ruin your chances of getting pregnant, Dr. Chute said. But people who eat fast food multiple times per week are more likely to be overweight or obese and thus have a more difficult time getting pregnant.

Theres no superfood that will guarantee a pregnancy, she said. Adults should eat two or three servings of fish per week, but more isnt necessarily better.

Theres nothing about seafood that magically makes women pregnant. Its more about having an overall healthy diet. You should avoid raw seafood and seafood thats higher in mercury.

Some other tips from Dr. Chute:

Exercise is helpful, mostly because its associated with weight and the fact that it reduces other comorbidities that can affect pregnancy, like diabetes or high blood pressure.Try to minimize caffeine intake to less than two cups per day to lower miscarriage risk and fertility improvement.

Work with your primary care physician to try to maintain your health and maximize your ability to get pregnant and carry a safe pregnancy. For example, there are high blood pressure medications that are often used outside of pregnancy that arent safe when youre first trying to become pregnant, she said.

Stress hormones can also affect the menstrual cycle. Try to maintain as low a stress level as possible which may be hard when youre trying to get pregnant and its not working for you.

Some patients who are trying to become pregnant, particularly when theyre first trying, will try almost anything to get pregnant, she said. I think a lot of women are trying to find that magic answer, but most of the time it just comes down to patience.

By BILL ONEILL, Cape Cod Health News

Continued here:
The One Word to Keep in Mind if You Are Trying to Get Pregnant - CapeCod.com News

Is your new year's resolution is to lose belly fat and get fit? Although there's no magic bullet, there are ways to burn belly fat (or 'lose weight' as we used to call it) that are tried, trusted and true. That doesn't make them easy or quick, and this is not about telling you how to get a six pack although we have plenty of articles on that topic. No, this is just about having a healthy lifestyle and feeling comfortable with the girth of your stomach.

To that end we've got here for you proven advice and key tips to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out five principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, whether you've got time to hit the gym every day or a shift worker looking to manage your schedule. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are five strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off. Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa Lite is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | was 199.99 | now 159 at AmazonThe Fitbit Versa 2 is getting regular price cuts for the new year and is currently 40 off at Amazon and various other fine online retailers. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit.View Deal

Fitbit Versa Lite | was 149.99 | now 116.38 at AmazonThe Fitbit Versa Lite is the best affordable fitness tracker or smartwatch you can buy.It tracks deep and light sleep, steps, distance and calories, but that is barely scraping the surface of its capabilities. Via Fitbit's excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

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S'Well Marble Drinking Water Bottle | now 25.00 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFit Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for biltong, a cured meat snack now in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout, and comes in either BBQ or chilli flavour.View Deal

OXO Good Grips spiraliser | was 14.99 | now 12 on AmazonHand-held spiralisers can suffer from a teeny weeny little problem: if youre not careful you can end up spiralising your own flesh. The Good Grips spiraliser solves that by having a plastic food holder that you can use instead of having your fingers anywhere near the blades.If youre only spiralising for yourself its a simple and effective tool. Its dishwasher safe and easy to clean in the sink too.View Deal

Spiralizing vegetables is a great alternative to pasta

(Image credit: Flickr)

Intermittent fasting is becoming more and more popular. Hugh Jackman's method of choice to get lean for Wolverine, it means significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.

However, for serious trainees, there's the 16:8 diet (Hugh Jackman's strategy). With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period. Most trainees choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day.

Why do it? During the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | was 35.00 | now 24.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At just 2 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements. Once you're comfortable in your own home, you can move on to more advanced equipment at the gym.

York Fitness 20 kg Cast Iron Spinlock Dumbbell | now 54.99 from AmazonYou just can't beat a good old pair of cast iron weights, and a testament to this is the fact they can be found under the beds of dads and granddads up and down the country. Get your own and they will last a lifetime and for all of their noisy, palm-chafing downsides, there is a kind of nostalgic loveliness to the spin collar set-up.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use. Check out our choice below: the PowerDot 2.0, a smart muscle stimulating solution you can control from your phone.

Thanks to the physical improvements wrought by SIXPAD, Ronaldo can lift suitcases with ease

(Image credit: American Tourister)

Alternatively there is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonThis neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 274 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | was 119.95 | now 79.88 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

Beats By Dre Powerbeats Pro | now 219 on AmazonPowerbeats Pro are a 'game changer' for Beats; the quality of them is over and above anything the brand has produced before. Designed for workouts and running, the clever design of these true wireless buds means they stay still in your ears during even the most arduous physical jerks. Battery life is way better than most true wireless buds at 8-9 hours and they recharge incredibly fast.View Deal

Here is the original post:
How to lose belly fat: 5 ways to feel better and reveal your abs in 2020 - T3

Dr. Gregory Pursley, DC ~ PC Wellness Centers

Thursday, January 16, 2020

Weight loss is a topic that has been misunderstood for decades. Products and services have been created and sold resulting in a multi-billion dollar per year industry. The marketing for this industry sells individuals on the idea of quick results with promises of Lose 30 pounds in 30 days or Get a six pack with these quick and easy steps. These results are achievable, they say, if you buy their product or service.

Over the past 13 years, I have helped people get out of pain and lose weight. Ive heard all of the excuses and reasons why someone hasnt reached their goal. I can sum up weight loss in one sentence: if you want to change your weight, change your habits.

There is no need to buy anything, and you dont need a guru or a system. If you want to lose weight, first answer this question: what habits do you have that do not serve you? Is it a sweet tooth? Or late-night snacking? Or lack of exercise? Or unhealthy eating?

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Second, replace the habits that dont serve you with habits that do serve you. It is not enough to get rid of a habit; you must replace the habit with something new. If you find yourself reaching for cookies too often, take notice of it, and when you feel the urge to reach for a cookie, replace the action with something that better serves you. For example, eat an apple, or pick up your favorite book or drink some water. The possibilities are limitless.

Ive started writing a book called Think and Lose Weight which discusses simple and effective ways to change your habits over time to give you a different result. Weight loss is simply the opposite of weight gain. Weight gain occurs slowly over time due to our habits, and weight loss can occur slowly over time due to our habits, too.

If you would like a free digital copy of my book when it is released later this year, email me at thinkandloseweight@outlook.com.

Dr. Gregory Pursley, DC is the owner of PC Wellness Centers.

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Insiders Advice: Think and Lose Weight (1/16/20) - Southeast Missourian

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